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Exercise Lab

Arm-Reaching Rotation Crunch -- Single-Sided

Arm-reaching rotation crunch - single sided is a good beginner exercise for strengthening the abs and obliques. When you keep the focus on one side you really feel the burn. Abdominal strength is important for a healthy lower back. The arm-reaching rotational crunch will strengthen your abdominals and help you avoid straining your lower back. Exhale as you contact your abs and keep your motion in synch with your breathing.

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Target Muscle Groups: Abs & Core


Arm-Reaching Sit Up

The arm-reaching sit up is a more advanced version of the arm-reaching crunch. You'll need to develop a baseline level of abdominal strength before attempting this exercise. Due to the full range of motion it's recommended that you do not have any pre-existing lower back complications. This exercise is good for times when you can't make it to the gym or you have no equipment. When performed slowly the arm-reaching sit up will be very challenging. You may use your hands to assist you squeeze

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Target Muscle Groups: Abs & Core  |  Hips & Buttocks


Assisted Dips

The assisted dip exercise is a compound exercise for the chest, shoulders, and triceps. Use a weight that allows you to control your movement. Avoid momentum and concentrate on squeezing the chest and triceps.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


Assisted Pull-Up

The assisted pull-up can be performed by people of all ability levels. It is on outstanding exercise for strengthening the large muscles of the back.

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Target Muscle Groups: Back  |  Biceps


Auto Quad Stretch

The Auto Quad Stretch is a good warm down exercise after a lower body workout. Stretches such as the auto quad stretch help improve your range of motion and speed up your recovery. For more of a stretch you can pull the opposite leg toward your glutes and hold it a little longer. Keeping your muscles loose is a good way to avoid injury.

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Target Muscle Groups: Legs


Auto-Band Leg Curl -- Seated

The auto-band leg curl performed seated focuses on the hamstrings. This exercise can be used as part of a rehabilitation program for the posterior chain. These muscles are important for knee stability and low back strength. This is also a good for beginner exercisers or people with limited mobility. You can perform this exercise as a substitute for the seated leg curl machine.

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Target Muscle Groups: Legs


Back Drape

The back drape is a good post-workout exercise to help cool you down. The bolster or rolled up towel provides support for your back to help you relax into the stretch. The purpose of the exercise is to stretch the mid back and chest and lower your body temperature. Lay back, relax and breath deeply.

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Target Muscle Groups: Back  |  Chest


Back Extension -- Bench

Using the back extension bench strengthens the muscles of the lower back (Erector spinae) and the buttock muscle (Gluteus maximus. This exercise is suitable for most exercises as the lumbar region can be supported by the adjustable pad.

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Target Muscle Groups: Back


Back Extension -- Machine

The back extension machine is suitable for people with no pre-existing back problems. This exercise targets the lower back (Erector spinae).

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Target Muscle Groups: Back


Back Pat

The back pat is an active stretch for the shoulder girdle. Anyone who performs office work or has tight chest muscles would benefit from the back pat. No equipment is required so you could perform the back pat between sets of bench presses or between writing emails. After performing this exercise regularly you may feel your posture and shoulder mobility improve.

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Target Muscle Groups: Back  |  Chest  |  Triceps


Back Scratch

The back scratch exercise is great for relieving tension in the shoulders. Each time you perform the back scratch try and move your hand higher up your back and push your chest out further. This is a good exercise for swimmers or anyone with tightness in their shoulders. Hold the stretch for longer periods and do many sets throughout the day to keep improving.

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Target Muscle Groups: Shoulders


Back-Pedal

The back pedal exercise is a good dynamic warm-up for agility drills or running. This exercise can also be used to improve sports performance for football, soccer and hockey. Make sure you find an open space to run backwards and know what is behind you. Try to increase you foot speed without breaking your mechanics. This can also be used as a cool down exercise to balance out development between the quads and hamstrings.

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Target Muscle Groups: Hips & Buttocks  |  Legs


Backward Jump Burpee

The Backward Jump Burpee is perfect for improving performance in football, volleyball, and martial arts. The Backward Jump Burpee strengthens the whole body, while developing explosive power in the legs. Perform the Backward Jump Burpee with the Forward and Lateral-Jump Burpee for a terrific metabolic workout.

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Target Muscle Groups: Abs & Core  |  Chest  |  Hips & Buttocks  |  Legs


Backward Run

The backward run is used for dynamic warm-up and agility. It differs from the back pedal by the length of the strides. Your arm motion should be the same as forward running. The elbows should be approximately 90 degrees and the hands should be relaxed. Pump the shoulders as you run backwards. You can use this as a conditioning exercise by performing many sets with little rest. Make sure you have open space behind you free of obstructions and hazards.

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Target Muscle Groups: Hips & Buttocks  |  Legs


Ball Drape

The ball drape is a passive stretch for the upper, mid and lower-back. It's a very simple exercise to help relieve tightness in the back. Anyone who sits for long periods of time will benefit from performing the ball drape. For more of a stretch try and wrap your body around the ball. It's important to relax and breath deeply.

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Target Muscle Groups: Back  |  Hips & Buttocks



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